Back extension

Sets, reps and RIR

Machines and cables hold the path for you, so you can work closer to failure than with free weights.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Lower back.

Secondary: Glutes, Hamstrings.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Back extension
• Svenska Ryggresning (back extension)
• Dansk Rygstrækninger (back extension)
• Deutsch Rückenstrecken
• Español Extensión de espalda
• Italiano Iperestensioni (back extension)
• Português Extensão lombar
• Русский Гиперэкстензия
• Français Extensions lombaires

Related back exercises

• Deadlift (barbell)
• Romanian deadlift (barbell)
• Barbell row
• Pendlay row
• T-bar row
• Shrugs (barbell)

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.